Roll ON It!

We rolled with it on Monday…

…so lets do some compound exercise and roll ON it (the ball that is) for our Strength Segment this week.

This is one of my favorite moves, as it works a number of different areas of the body, namely the core and the back.

This is not a beginners move, so make sure that number one, you are comfortable on the ball, and are able to balance with a maximum of 3 points of contact, 2 feet and 1 arm. You also need to be able to extend your arm out in a reverse fly position and not scrunch your neck. That means being able to control your core.

Number 2, the other important component of this is the ball, I am using a 65 here. A smaller ball, 65 or 55, would be best unless you are over 6’2”.

The first set of these reverse flys is done with the ball only. First, with two feet down, then I lift the opposite leg of the arm I am lifting. I am also able to change my arm position by holding it on the outside or bringing it close to my body, which also makes a difference in my stabilization and position. I lift the right arm and right leg while I bring the left arm into a fly position. You can see me waiver, balancing on the ball and one foot.

The second set repeats the same series, but with a 5lb weight. Go lighter here than you would normally to protect the shoulder and neck.

Remember pain free range of motion.

You could do 10-15 on each side or alternate for a specific amount of time. If the low back or neck start to bother you, stop immediately, then repeat until fatigue. An optional move in-between sets could be a ball pushup! I will showcase that next week!

For now try 2-3 sets of these moves, each and let me hear from you! How did they work? Having any problems? Let us know in a comment below…